Tag: Oolong

Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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TT Mahomes

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Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc.

Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill.
Each exercise totaled 105 reps per Bobbers math.

Merkins-run
Squats-nur
Flutters – bearcrawl
LBC’s-run
Calf raises
Monkey humpers – run

Back to COT for announcements and stuff. PSA get body scanned for skin cancer it’s no joke :ear_with_hearing_aid:

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Jackal’s 1st Field Trip

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WARMUP: F3 Mission, Windmills and SSH
THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank Jacks, OH Claps, each island did Iron Mike buy-ins since nothing is ever really free. Mosey back to FCMS and did Bobby Hurley at the BB courts
MARY: Heels to heaven, penguins
ANNOUNCEMENTS: convergence, Dredd
COT: prayers for many family and friends entering new season in their lives.

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Laughing Gorilla

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WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day)

THE THANG:
Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1.
Russian swing (to shoulder), American swinging (all the way overhead), and then toss to catch for a goblet squat, toss up again to catch to squat down to put KB down on ground.

Amuse Bouche: Partner Lat Raises (using Rope through Bell handle) – 15 IC. Ideal = 2… we did have a triangle w/ 3 that worked fine.

Main Course – Partner WORK (stations by weight). Partner Nur’s up hill, Crawl-bear/lunge-walk back down….. PLANK UNTIL 6 is up before Rotating.
Round 1a (light): Windmills w/ 2 KB
1b (medium): 2KB Renegade Rows
1c (heavy): Gorilla :gorilla: Rows, (noises encouraged)
MOT for Partner (up hill to speedbump): Partner Nur’s UP hill, Crawl-bear/lunge-walk back DOWN

Round 2a (Light): 2KB Clean & press
2b (medium): Squat & 2x OH Thrust
2c (heavy): lt. Lawnmower pulls
MOT: Lunge Walk UP / Crab-walk DOWN

There was a Round 3 planned (along with Dessert)… but the clock precluded this sadly…. At least there were leftovers for another meal.

MARY: Flutter Presses, Am. Hammers

ANNOUNCEMENTS: Convergence 9/28 among others

COT: Held… raised those Said & Unsaid

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FRF 9/11 Tribute 343 challenge

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WARMUP: SSH, MNC, Imper. Walkers, Windmills
Mosey to Flag Pole, Pledge Allegiance
THE THANG:
Exercises by Loading docs. In between sets, run over to stair case – up/down/return
Exercises: 50 Merkins
50 Prisoner Squats
50 Plank Pulses
50 lunges
50 Bent over Y-raises
50 Body Rows (on Railing by loading docks)
43 Burpees
MARY: No time
ANNOUNCEMENTS: 9/28 Convergence, other items forgotten
COT: Wisdom to learn from 9/11/01

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The Quad Burner

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Mozy around parking lot. Windmills. Merkins. Mountain climbers. More merkins.

Mozy with bell down the hill towards the bus drop off. At every light stop and a chest and leg exercise. I chose 10 chest press and 10 curtsy lunges at odd number poles. 10 squats and 10 merkins at even number poles. At bus drop off gather at bottom of hill and do 11s. 1 curtsy lunge at bottom and 10 chest press at test. Keep doing 11s up and down the hill until you reach 10 lunges and 1 chest press. Head back up hill and do arm exercises at every light. Back at COT finish with hip exercises.

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Bubbles short run

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WARMUP: 20 side Stratal hop, mosey to loco
THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot
MARY: around the circle group Q
ANNOUNCEMENTS:
COT:

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Waxed at Bushwood

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WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner
THE THANG: 11’s on a big hill- merkin and squats
Mosey back to COT for board of pain w music. 5 exercises x 30
Reps of everything. Tons of merkins, ab work and lower body leg work. Planks and in between rounds more running
MARY: finished with leg raises
ANNOUNCEMENTS: the Easternexpansion shirt
Needs to get to ordering stage. The interest is as big as <@U08GHEK16> calves
COT: named our new FNG, FROGGER who EH-ed by his dad <@U07HT0W85TN> Seeing a 2.0
Work out with their dad is one of my favorite things to see!

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